Vegetarian strict diet to lose weight, is it really effective?
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Rumor has it that Adele has slimmed down by following a vegetarian strict diet to lose weight. Whether that is truth or fiction many folks have been asking me, “is going veggie an excellent method to slim down?” The reply is a resounding yes – but only if you do it right. According to the Centers for Disease Control and Prevention, more than 65 percent of American adults age 20 and up are overweight or obese. But the prevalence of obesity among vegetarians and vegans is below 10 percent.
Vegetarian strict diet to lose weight
On average, the body weights of both male and female vegetarians are three percent to 20 percent lower than of people who eat meat. Studies have also found that going vegetarian and changing to a strict diet to lose weight is successful. Even without changes to exercise or limits on portion size, calories, or carbs. But in my years of private practice I’ve also seen individuals gain weight by going vegetarian; when they do not get the correct balance. Here are a few veggie dos and do not’s.
When following a strict diet to lose weight, DO aim for quality
In order to allow you to slim down and optimize your well-being, vegetarian or vegan meals should include lots of vegetables, fruits, legumes, lentils, whole grains, nuts, seeds, and healthy plant-based fats like avocado. I’ve met tons of “junk food vegetarians and vegans”. They don’t eat the minimum recommended servings of produce. They live on highly processed foods like faux pepperoni pizza, veggie hot dogs, vegan cookies, candy, and ice cream. It is not more or less getting the animal-based ingredients out; it is also about eating whole, nutrient-rich foods and following a strict diet to lose weight.
DO NOT overdose on cheese
Ounce for ounce, cheddar packs four times the calories and nine times the fat of skinless chicken breast. Which is why I’ve seen new vegetarians gain weight when they trade turkey sandwiches for grilled cheese sandwiches, or rely on pizza and mac and cheese as staples. If you decide to keep dairy in your diet, limit yourself to one cheesy meal per day with a max of one ounce of real, natural, or organic cheese. And stick with 0 percent organic milk or yogurt and plant-based proteins like beans and organic tofu at other meals.
DO NOT forgo protein
Protein is a vital factor in weight control because it increases satiety, maintains muscle and revs up metabolism. If you’re embarking on a strict vegetarian diet to lose weight, make sure to pay attention to your protein consumption. Quinoa supplies eight grams per cup cooked, lentils package 17 grams per cup cooked. One portion of additional solid organic tofu includes 9 to 11 grams, and almonds supply 6 grams per oz.
DO NOT drink your produce
Well-being aware vegetarians are often supporters of beverages that join green veggies and fruit. But a 16 oz glass can package over 250 calories and not feel as filling as eating that create entire. By way of example, for less than 250 calories you could eat:
I recommend juicing and fresh veggie/fruit drinks to customers who are professional sportsmen who’ve trouble eating the quantity of produce they want for fuel and retrieval. But for my customers who work out an hour a day or less, who are attempting to slim down, whole fruits and veggies are a much better means to fulfill their bodies demands and feel full after meals and snacks while doing no harm for their strict diet for weight loss.
